Progress, Not Perfection: 4 Doctor-Approved Tips for a Healthy 2026

As the calendar turns to 2026, many of us feel that familiar spark of motivation to reset our health. But where do you actually start? Cut through the noise of fad diets and unrealistic resolutions with John Redding, MD, with Cone Health Primary Care at MedCenter Asheboro, in this 2 Your Well-Being conversation with WFMY.

"Progress, not perfection," Dr. Redding reminds us. "Chances are your primary care provider cheated a little over the holidays, too. I know I did!" Focus on the big stuff, find a care provider you trust, and keep moving forward.

1. Find Your Partner in Health

The number one item on your 2026 checklist shouldn't be a gym membership—it should be an annual wellness exam. Dr. Redding emphasizes that this is the ideal opportunity for a provider to truly get to know you.

"If you don't have a primary care provider, talk to friends or family for recommendations," Dr. Redding suggests. "Cone Health also offers resources at conehealth.com/primarycare to help you find a local provider with availability."

2. Get Screened: Check Under the Hood

You might look and feel great, but Dr. Redding warns that many issues are invisible.

• The "Silent Killer": High blood pressure often has no symptoms but can be picked up easily during a checkup.

• The Big Screenings: Discuss age-appropriate screenings for colon, breast, and prostate cancer.

• The Lab Work: A quick blood test can reveal high cholesterol or blood sugar levels in even the youngest, healthiest-looking patients.

3. Fuel and Move with Intention

When it comes to the "January Reset," Dr. Redding advocates for a high-vegetable diet, lean meats, and reduced carbs. He recommends the "My Plate" app to help track food intake, or explore Cone Health nutrition services for individualized care.

On the exercise front, the national recommendation is 150 minutes per week, but don't let that number intimidate you. "Make it fun," says Dr. Redding. "I have a stationary bike in my basement, but I won’t go in there unless I have a football game on or some good music. You need that stimulation to stay motivated."

To meet with a personal trainer, learn to swim, take exercise classes or just join a wellness community, visit Cone Health Sagewell Health & Fitness to explore membership options.

4. Don't Forget Mental Well-being

Health isn't just physical. During your wellness exam, expect to discuss contributors to your mental health:

• Sleep cycles and how they are affected by habits like alcohol consumption.

• Depression screenings to catch issues you might not feel comfortable bringing up unprompted.

• Social history, including how family dynamics and stress are impacting your daily life.

5. Bonus Tip

Make sure you get a flu shot and that you are up-to-date on vaccines. Getting vaccinated is quick and easy at Cone Health Community Pharmacy!

Whether you need a flu shot, shingles vaccine, or another immunization, our friendly team is here to help. Just walk-in to one of our convenient locations—no appointment needed, Monday through Friday between 9 a.m. and 4 p.m.